Programming: August 22nd - 26th, 2022
Monday, August 22nd, 2022
Warm up: 2 rounds for quality of:
200m Run OR 1min Cardio
5 Inch Worm W/Push Ups
10 Alt Deep Lunge + Rotate
5 Box Jumps
30secAnkle Stretch
30secCalf Stretch
Core Strength: 4 Rounds
30secWORK | 15sec REST
Plank Hold
Tuck Crunch
Plank Pass Through pick load
Heel Tap
WOD: For time:
400m Run OR 2min Cardio
--Then:5 Rounds of:
10 Alt DB Snatch 50/35 lbs
5 Burpee Box Jumps 24/20 m
Then:400m Run OR 2min Cardio
--Then:5 Rounds of:
10 Alt DB Snatch 50/35 lbs
5 Burpee Box Jumps 24/20 m
Then:400m Run OR 2min Cardio
Tuesday, August 23rd, 2022
Warm up: 7 min AMRAP of:
10Forward + Reverse Lunges
10Cossack Squats
10Banded Lat Pull Downs
10 Scap Pull-ups
10 Beat Swings
Strength: Front Rack Lunge
Warm Up:4-4 Working: 4-4-4-4-4
DB Modification: Front Rack Lunge
6-8 Reps x 7-8 Sets
BW Mods: Front to Back Lunge
8-10Reps x 8 Sets
WOD: 7 rounds for time of:
7 Front Squats 165/115 lbs
7Chest-to-bar Pull-ups
DB/Light/BW Mods: 7 Rounds
7 Front Squats OR 14 Squat Jumps
7 Bent Over Row OR 14 Push Ups
Wednesday, August 24th, 2022
Warm up: 1min of Each x Max Reps
Single Under
Tempo Squat
Muscle Clean + Press
Stretch
Double Under Practice
Jumping Squat
Hang Clean & Jerk
Stretch
Strength: Every 1 min x 10 mins:
2 Clean& Jerks pick load
DB Mods: Every 1 min x 10 mins:
3-5Clean & Jerks pick load
BW Mods: Every 1 min x 10 mins:
5-7Burpees
WOD: For time:
100Double Unders
35 Wall Balls 20/14 lbs
20 Clean& Jerks 70% 1RM
35 Wall Balls 20/14 lbs
100Double Unders
DB/BW No Rope Mods: For Time
100Vertical Jumps
35 DB Thrusters OR Jumping Squats
20 Clean& Jerks OR Burpees
35 DB Thrusters OR Jumping Squats
100Double Unders
Thursday, August 25th, 2022
Warm up: 3 Rounds Of:
10 Mule Kicks
10 Straight Leg Sit-ups
10 Good Mornings
10 Thread-the-Needles
10 Lunge + Twists
--Then: 2min Foam Roll
Strength: Deadlift
Warm Up: 3-3 Working: 3-3-3-3-3
DB/Light Mods: Deadlift
5-7Reps x 8-9 Sets
BW Mods: 10 Mule Kicks
&10 1-Leg Glute Bridges
Every2 ½ min (or so) x 8-9 Rounds
WOD: 8min AMRAP of:
5Deadlifts 225/155 lbs
2Wall Walks
DB Mods: 8min AMRAP of:
10Deadlifts
2Wall Walks
BW Mods: 8min AMRAP of:
121-Leg 3sec Pause Glute Bridge
2Wall Walks OR 3 Inch Worms
Friday, August 26th, 2022
Warmup: 3 Rounds
30secWORK | 10sec REST
Row Calorie
PVC Thruster
Alternating V-up
Stretch
Strength: Partner Work
Max Bar Hang
Max Row for Calories
No Bar/Partner?:
Max Farmers Hold OR Plank Hold
Max Row Cal OR High Knees
Partner WOD: 20min AMRAP of:
2 Row Calories
2Thruster 75/55 lbs
2Alternating Toes-to-bars
Add 2Reps Each Round Until “Time”
(2, 4,6, 8….24, 26, 28, 30)
No Partner?: Rest however long it took to complete previous round & Add 4Reps Each Round:
(2, 6,10, 14…26, 30, 34)
BW Mods: 20min AMRAP
2 High Knees R+L = 1
2Jumping Squats
2 Alt V-Ups
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